• When: 09/11/14
  • QIC: Ranger
  • The PAX: Buzz Saw, Bearded Lady, Field Goal, Putt Putt, Optimus, Half Empty, GED,Knowzit, Mayhem, JJ, Grave Digger, Muggy Tape, Hash & Rice, Scotch, Bing, Baby Daddy, Hadley, Schwing, Saw Dust, Ranger


9/11 Remembrance Workout

20 Pax Posted to Shawshank for a Ranger Lead 9/11 Remembrance Workout. YHC was welcomed to the workout with a good shot from the sprinkler upon entering the fields thus setting the tone for the morning. YHC was told this was my initiation into the Shawshank proving groounds. The workout was dedicated to the remembrance of 9-/1 and the sacrifices of our First Res ponders and Military on 9/11 that continues through today.  Sets of 9 & 11 were the order of the day.   Morale was high and the Pax put in outstanding effort and pushed each other throughout the workout.

Weather: 68 and Humid (not to mention wet from the sprinklers)

Disclaimer

Jog around the fields for warmup

COP:

SSH x 9 IC x 11 IC
TTT x 9 IC x 11 IC
LBC x 9 IC x 11 IC
Merkin x 9 IC x 11 IC

Mosey to Picnic Tables:

Decline Merkins x 9
Step Ups x 11
AMRAP – OYO for 3 Minutes

Dips x 9
Box Jumps x 11
AMRAP – OYO for 3 Minutes

Decline Merkins x 9
Sqauat x 11
AMRAP – OYO for 3 Minutes

Mosey to Field for 4 Corners:

Lunge Short side to Corner
20 Merkins
Sprint Long side to Corner
20 Merkins
Lunge to Short sde to Corner
20 Merkins
Sprint Long side to Corner
20 Merkins

Bear Crawl Short side to Corner
20 Squats
Sprint Long side to Corner
20 Squats
Bear Crawl to Short sde to Corner
20 Squats
Sprint Long side to Corner
20 Squats

Circle up for Mary:

LBC x 9 IC x 11 IC
Iron Cross x 9 IC x 11 IC
Russian Twist x 9 IC x 11 IC
Dying Cockroach x 9 IC x 11 IC
Merkin x 9 IC x 11 IC

BOM

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